Most kids rely on backpacks to carry books and supplies to and from school and activities. But a backpack that's too heavy or doesn't fit right can cause harm.
Children can hurt themselves by using poor posture to carry a heavy bag. They may arch their back, bend forward, twist, or lean to one side. These positions can change the spine’s alignment so its discs can’t absorb shock as they should. It can injure muscles and joints in the back, neck, and shoulders. It can cause problems with posture. Rarely, it may cause nerve damage.
Here are some tips to share with your kids on how to wear a backpack safely:
- Pack light. The backpack should be at a comfortable weight. Weigh it on a scale. When full, it shouldn’t be more than 10% to 20% of your child’s body weight.
- Only carry what’s needed. Make sure your children know not to carry a whole day’s worth of books and supplies at once. Tell them to make trips to their locker during the day.
- Use care when putting on and taking off their backpacks. Children should avoid twisting too much. When picking up a heavy backpack, bend with both knees—not at the waist.
- Use both straps on both shoulders. This will help spread the weight and promote good posture. Tell your children not to sling both straps over 1 shoulder. This makes posture off-balance.
- Place the backpack evenly in the middle of the back. The backpack should sit about 2 inches above the waist. This will help prevent awkward postures.
- Organize the backpack well. Place the heavy items low towards the center of the backpack.
- Tighten and loosen the straps as needed. The straps should be snug while wearing the pack. This helps hold the pack firmly to the body. Tell your children to loosen the straps before removing the pack. This makes it easier to take off.
Talk with your child about any discomfort from the backpack. Watch your child put on and take off the backpack. If your child has pain or numbness in the arm or legs from the bag, talk with the school about ways to lighten the load. Make sure the school allows trips to lockers as needed. If the pain continues, talk with your child’s healthcare provider.